Don’t despair; you don’t have to totally deprive your tastebuds. With a little focus on meal planning and portion sizes, you can enjoy the holidays without jacking up your blood sugar levels.
What Is a Diabetes Meal Plan?
Simply put, a diabetes meal plan means eating healthy foods in moderate amounts and sticking to regular mealtimes each day. You’re mostly looking for foods that are low in saturated fat, high in dietary fiber, and have a reasonable amount calories and carbohydrates.
If you have diabetes, consuming too many carbohydrates or carbs causes a spike in your blood sugar, or blood glucose, levels. If you don’t keep your blood glucose under control, it can lead to long-term complications such as nerve, kidney and heart damage, as well as high blood pressure.
You can keep your blood sugar levels in a safe range by making smart food choices, avoiding foods with added sugar and tracking when you eat.
Focus on Portion Sizes
For people with diabetes, moderation is key. You don’t have to give up all the foods you like — just consume them in moderation. If they’re not healthy for you, then eat them in smaller portions and less often. Think of it as a balancing act.
This is especially important during the holidays, when there’s a roast turkey in every kitchen and trays of candy lurking around every corner. You don’t have to give up everything. But you’ll need to keep your dining habits on track so you’re consuming about as many calories and carbs as you would on a regular day.
Holiday Foods People With Diabetes Can Eat
Despite the endless offerings of high-fat, high-carb, high-calorie holiday foods, it is possible for people with diabetes to maintain healthy blood sugar levels. The best way to do that is to focus on healthy carbohydrates from whole grains, fruits and vegetables, and fiber-rich foods.
This list can help you decide which foods in common categories to consume more regularly, limit or avoid:
Protein
- Chicken or turkey breast, fish, seafood, eggs, low-fat string cheese, low-fat dairy, hummus, beans, nuts, seeds, and tofu are all excellent examples of lean protein food sources.
- Make sure to limit options that are high in saturated fat such as bacon, ribs, cheese, chicken or turkey skin and fried meats.
Fruits and Vegetables
- Fresh or frozen non-starchy vegetables are excellent options. Make sure to choose frozen items with no added salt or sauces. Examples of non-starchy vegetables include dark leafy greens, broccoli, cabbage and asparagus. Starchy vegetables, such as corn, peas, and potatoes will affect blood sugar levels. So, make sure to consume the appropriate portions for these. Choose low sodium options of canned vegetables. Fruits will also affect blood sugar levels and must be portioned out. Avoid fruit juices or fruit canned in sugar or syrup.
Starches
- Whole grains, such as brown rice, oatmeal and quinoa, and baked sweet potatoes are excellent high fiber options. Options that are higher in fiber will have a better impact on blood glucose levels.
Drinks
- Beverages Recommended: Water, low- or no-sugar options like Crystal Light, unsweetened tea, coffee (either black or with low-fat milk and sugar substitute), and unsweetened flavored or plain seltzer
- Beverages to Avoid: Regular soda, sweet tea, energy drinks and coffee with cream and excessive sugar
The American Diabetes Association recommends that people living with diabetes should limit alcohol consumption to one drink a day for women or two drinks a day for men.
Holiday Diabetes Management Tips
Through the American Diabetes Association’s Diabetes Food Hub, the association offers tips on how to enjoy your favorite holiday foods without wrecking your blood sugar levels.
- Be choosy. Traditional holiday fare, such as mashed potatoes, stuffing, dinner rolls and cranberry sauce, tend to be high in carbs. You don’t have to try everything. Stick with the dishes that are special to you or choose dishes that you have only during the holidays. If there are dishes that may cause your blood sugar levels to spike, have one or two bites to satisfy the taste without putting your health at risk.
- Stick with smaller portions. Those holiday dinners really add up. Try to keep your portions relatively small. And keep in mind that even with small portions, the calories and carbs can add up quickly.
- Eat your veggies. Many holiday vegetables are cooked with unhealthy fats or loaded with sugary toppings. If you’re the cook, add a little variety with healthy options, such as Brussels sprouts roasted with olive oil or steamed green beans flavored with herbs. If you’re attending a gathering, offer to bring a big salad or something that can be easily reheated, such as broccoli or cauliflower, which are beneficial for blood sugar levels. Options like these will help fill you up and reduce the temptation to overeat options that may cause a blood sugar spike.
- Time your meals. This is where your personal diabetes management comes in. During the holidays, you may find yourself eating at odd times. Big holiday dinners might be served at 3 or 4 pm, or parties might go late. If this throws a wrench in your regular meal schedule, make plans to have a snack when you would usually have a meal to maintain your blood sugar level, especially if you take insulin injections or pills.
- Stay active and get moving! In many American households, holiday family gatherings revolve around eating lots of food and then sitting around and watching lots of football. That’s a great way to bond with family—but don’t forget to move around, too. Try to keep up your regular physical activities as much as possible. If you’re surrounded by family and friends, try to start up an after-dinner walk or plan an outing to a holiday event that involves walking.
- Plan your own snacks. You may find yourself at a holiday party or gathering, waiting a little while before the food is served. Politely check with the host ahead of time to see when food will be served and if there will be any healthy appetizers to munch on. If you know in advance that the options will be unhealthy, then consider packing a small snack for yourself, or offer to bring a veggie platter to share.
Remember, following a diabetes-friendly meal plan over the holiday season is about moderation. If you plan ahead, know your stuff, and follow these strategies, you’ll find it easier to resist all the high-calorie, high-carbohydrate and high-fat temptations that are waiting for you out there during the holidays.
Talk to your diabetes care provider about how you, personally, should handle mealtime changes during the holiday season.
